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Training Log Archive: roschi

In the 31 days ending Jan 31, 2009:

activity	#	time	miles		km		+ft
Roadbiking	4	11:25:35	133.9	(5:07)	215.49	(3:11)	17698
Trail Run	2	8:07:34	43.11	(11:19)	69.38	(7:02)	6215
Run	9	7:14:30	48.25	(9:00)	77.66	(5:36)	3017
Mountainbike	10	5:35:00	86.0	(3:54)	138.4	(2:25)	2000
Upper body/Strength	3	1:50:00
Hike	1	1:30:00	6.0	(15:00)	9.66	(9:19)
Treadmill Run	2	1:03:58	6.8	(9:24)	10.94	(5:51)	680
Spin Class	1	10:00	3.5	(2:51)	5.63	(1:47)
Total	26	36:56:37	327.57		527.16		29610

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Saturday Jan 31, 2009 #

Trail Run 2:00:34 [3] 10.8 mi (11:10 / mi) +1950ft 9:32 / mi
shoes: Brooks Cascadia Grey #3

wunderlich park up to skyline back to parking lot in a lollipop loop, gorgeous day

Friday Jan 30, 2009 #

Upper body/Strength 35:00 [2]

gym workout

Thursday Jan 29, 2009 #

Run intervals 6:55 [5] 2.0 km (3:28 / km)

200s, 200 rest, 10x each
43.7
41.0
42.8
42.3
41.7
41.4
41.7
41.8
41.2
38.3

Run 45:00 [2] 7.5 km (6:00 / km)
shoes: Asics SDI

warmup cooldown recovery

Mountainbike 35:00 [3] 9.0 mi (3:53 / mi)

commute

Wednesday Jan 28, 2009 #

Treadmill Run 13:58 [4] 2.0 mi (6:59 / mi)

2x1mile run at 8.5mph and 1%incline

Treadmill Run 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Brooks Cascadia Grey #2

rest of the treadmill run

Tuesday Jan 27, 2009 #

Upper body/Strength 40:00 [3]

upper body, still getting used to the pain, both before and after the workout, need to do it regularly twice a week...

Monday Jan 26, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi)

commute

Sunday Jan 25, 2009 #

Run 30:00 [2] 3.5 mi (8:34 / mi)
shoes: Brooks Cascadia Grey #2

relaxing run around the hood

Hike 1:30:00 [1] 6.0 mi (15:00 / mi)
shoes: Asics Gel 1090

Saturday Jan 24, 2009 #

Roadbiking 1:43:30 [4] 18.5 mi (5:36 / mi) +4312ft 4:35 / mi
ahr:187

Mt. Hamliton for the first time by myself... treated this like a time trial, could not have gone much faster.. last week towing yumay we took 1h56 min, i expected to take 1h45, and yumay 2h02, so she left the bottom 17 min early and we played catch up... i caught her just before the last long switchback,...

Roadbiking 1:09:00 [3] 18.5 mi (3:44 / mi) +700ft 3:36 / mi

Hamilton down, incl. the two 350ft climbs...

Friday Jan 23, 2009 #

Upper body/Strength 35:00 [3]

went to SC1 gym for the first time, company is paying for it, sweet deal, the gym is on the small and old side but decent enough to go regularly i think.. did 35 minutes of different upper body and weights

Spin Class 10:00 [4] 3.5 mi (2:51 / mi)

fast, hard, steady 10m after weight training

Thursday Jan 22, 2009 #

Run 52:00 [2] 5.2 mi (10:00 / mi)
shoes: Brooks Cascadia Grey #3

to track and back, and warmdown, inbetweens and cooldown

Run 15:53 [5] 2.5 mi (6:21 / mi)
shoes: Brooks Cascadia Grey #3

really hard and good track workout with alex and sergey...
400 at 1.26
800 at 3.08
1600 at 6.35
800 at 3.14
400 at 1.30
first one was a bit too fast and paid for trying to keep up with sergey

Wednesday Jan 21, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi)

commute

Tuesday Jan 20, 2009 #

Mountainbike 35:00 [3] 9.0 mi (3:53 / mi)

Run 12:57 [5] 1.6 mi (8:06 / mi) +541ft 6:08 / mi
shoes: Brooks Cascadia Grey #3

blew my gaskets on this one, sergey went out like a bullet (was his second hill) right from the start and had trouble keeping up, when we reached the bend we were 8m08s, so i knew i could do it in under 13, took a full minute off his time in the last 5 minutes, felt super strong on both hills... but the best part is that i am finally starting to learn to run downhill faster as i am trying to keep up with him

Run 13:27 [4] 1.6 mi (8:24 / mi) +541ft 6:22 / mi
shoes: Brooks Cascadia Grey #3

2nd hill, not much slower to the bend (8.15) but too tired to push super hard to the top.... still made it in a decent time..

Run 22:00 [3] 3.2 mi (6:52 / mi)
shoes: Brooks Cascadia Grey #3

the two downhill portions

Monday Jan 19, 2009 #

Mountainbike 35:00 [3] 9.0 mi (3:53 / mi)

Sunday Jan 18, 2009 #

Run 30:00 [3] 3.0 mi (10:00 / mi)

mucked up busy day with just enough time for a short run...

Saturday Jan 17, 2009 #

Treadmill Run 20:00 [2] 1.3 mi (15:23 / mi) +680ft 10:17 / mi

We got a really nice treadmill yesterday (thanks to Bill, hehe), so i had to check it out this morning while waiting for yumay to get ready... put it on highest climb (12%) and warmed up

Roadbiking 1:56:05 [4] 18.4 mi (6:19 / mi) +4400ft 5:09 / mi

Hamliton, all out, from the bottom to top, towed yumay with the intent to try and do it in under two hours (so far 2h10 had been our fastest).... it was almost race pace.. plan is next weekend to redo it solo, her and me, and then look at our times to see how much towing helps... will be interesting to see..

Roadbiking 1:03:00 [1] 18.5 mi (3:24 / mi) +720ft 3:17 / mi

Hamliton down, two about 350ft climbs on the way...

Friday Jan 16, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi)

commute

Thursday Jan 15, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi)

commute

C • Roger, I noticed that you s... 5

Wednesday Jan 14, 2009 #

Mountainbike 20:00 [3] 5.0 mi (4:00 / mi)

commute

Tuesday Jan 13, 2009 #

Run 26:37 3.2 mi (8:19 / mi) +1082ft 6:18 / mi

two hills with sergey V, both fast-ish from the beginning, faster to the bend and all out to the top... edged him on both since he s had an operation recently so it will be interesting to see how long i can hold on as i am sure he ll get stronger every week... felt very strong on the hill today

C • I'm going to start Si next ... 6

Run 24:00 [2] 3.2 mi (7:30 / mi)

Monday Jan 12, 2009 #

Mountainbike 35:00 [3] 9.0 mi (3:53 / mi)

commute

Run 43:00 [3] 4.5 mi (9:33 / mi)

track, laps and back

Saturday Jan 10, 2009 #

Roadbiking 1:45:00 [3] 21.0 mi (5:00 / mi) +2480ft 4:30 / mi

lack of time, only 2/3 hamliton, great weather, nice ride...

Thursday Jan 8, 2009 #

Run 48:00 [3] 4.4 mi (10:55 / mi)
shoes: Brooks Cascadia Grey #3

warmup cooldown inbetweens, run to track and back

Run intervals 7:41 [5] 1.25 mi (6:09 / mi)
shoes: Brooks Cascadia Grey #3

400s, at
92
95
94
92
88
should have probably pushed a bit harder but it was the first back since three weeks, back to regular schedule next Thu

Wednesday Jan 7, 2009 #

Mountainbike 35:00 [3] 9.0 mi (3:53 / mi) +2000ft 3:13 / mi

commute

Tuesday Jan 6, 2009 #

Run 57:00 5.2 mi (10:58 / mi) +853ft 9:29 / mi
shoes: Brooks Cascadia Grey #2

Tuesday hill run, first one with yumay, easy, 2nd one with tapio and sergey, once we reached the hill i went as hard as i could, unfortunately did not record the int.time, would have been interesting to see, felt good, recovered....

Saturday Jan 3, 2009 #

Trail Run 6:07:00 [2] 52.0 km (7:03 / km) +4265ft 6:16 / km
shoes: Brooks Cascadia 08 Red #1

Epiphany run, out and back from skyline gate to lake chabot marina, which was 13M one way.. i ran 4 extra sections, 2 planned and 2 unwanted (did not bring a map and took the wrong trail twice)... ran out there by myself and once i started running back about 1.25M into it I met Iona who started not much after me, we ran back to the marina half point and then back up, with a few extras, it was a great day, warm and sunny and perfect to be out there, felt much shorter than most 50ks even though it was a bit longer in the end (gmap pedometered' it), yumay was out there too and ended up getting lost one time more than we did, so she finished her marathon distance at the same time...

Thursday Jan 1, 2009 #

Roadbiking 3:49:00 39.0 mi (5:52 / mi) +5085ft 5:14 / mi

Mt. Hamilton with Yumay, were supposed to meet Iona, and then her and I were going to do a longer ride out towards I-5, but she was sick and decided to come out later... once on top of H, we decided to ride towards the car and I would turn around, but did not see her so i called it a day at the car... it was such crappy weather below 1000ft, raining out of the thickest fog.. the top was amazingly beautiful though, so much that i am considering doing it again tomorrow..

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